Streamlining

This week’s Speedo Tip of the Week comes from Lyn Cushman of Arden Hills Swimming in Sacramento, Calif. Cushman was recently named the Sierra Nevada Age Group Coach of the Year by the American Swimming Coaches Association. She offers some advice on streamlining.

Cushman’s Tip
The secret to a good streamline is to STREAMLINE every time you leave the wall. Every time you start, every time you turn. Practice, practice, and practice.

Have some fun and take the streamline test. Push off the wall doing the superman float (no kicking) and mark were you stop. Now follow the tips below and see how far you go.

Streamline Pointers:
1. Stack you hands on top of each other, with top hand "locked" to the bottom hand with the thumb.
2. Stretch arms straight in front of the head and squeeze the back of your ears (this will form a triangle that your coaches can see from the deck).
3. Your head should be in a neutral position (not up, not down) unless you are under 8, then your chin needs to tip toward your chest just a little.
4. Pull your bellybutton into your spine.
5. Tighten your bottom muscles.
6. Point your toes toward the wall after you leave the wall or block.
7. Do four to six tight, quick dolphin kicks while tilted on your side. After the dolphin kicks roll to your stomach for your breakout in the freestyle and butterfly.
8. The deeper your start, the farther you can go underwater. Work with your coach to find the right depth for your start.

Making a commitment to your success requires focusing on the process of swimming fast. The task of streamlining properly off every start and every turn at every practice will become automatic. This little change will build your confidence to reach your dreams.